Healthy Eating Trilogy Part 2

Let start with calories today, what is calories: 

Calories are unit of energy from caloric theory of heat, it’s the amount of heat needed to raise the temperature of 1 Liter of water by 1-degree Celsius. 

And we need energy from calories for body to work properly, but if you eat and drink the same amount of calories, with the same type of food and burn the same amount of calories (burn calories is exercising), then your body is going to stay the same. So in order to lose weight you will need calories deficit, even though what kind of calories are you eating is also important, like are you eating healthy calories or unhealthy ones? But if you are eating healthy calories but ate tons and move the same amount, you’ll still gain weight, in average a woman need to eat 2000 calories a day and a man 2500, of course it differs depend on your age, height, and how active you are, here is a calculator in this article: 

https://www.healthline.com/nutrition/how-many-calories-per-day#calculator 

You can calculate how many calories you need to eat to lose weight with above link, also, if you eat below the amount you’ll become unhealthy, and you won’t get good body shape, I accidentally did it once, that I didn’t eat much because I was unhappy and don’t have appetite, and I ate extremely less for 4 to 5 month, and my belly did not reduce, but my chest reduced, and I look so bad. So do use the calculator! 

You can also do more exercise than usual, but eat right and you already won 70% of the battle. 

Now we’ll talk about what calories we should intake, in general, a balanced diet,

a person name Eric from Mind Valley said instead of thinking what to take from your diet, think of what to add in your diet. (This does not include junk food, although if you really crave, a tiny bit of junk food is fine I guess, but not too much) anyways, back to topic, so you gotta eat a variety of food, don’t go to an extreme diet like not eating any animal products at all, or not eat any carbs at all, instead, think, I ate so much meat and so less veggies, now I’m going to eat less meat, the meat is going to be healthy lean meat, and some fish, and I’ll add more variety vegetables into my diet, or I love carbs and I don’t eat proteins, now I’m going to add some tofu into my diet, or some chickpeas, or I always eat my vitamin pills to eat less, now you are going to make room for some fruits to add some micronutrients into your body. 

Let me paste some examples of a balanced meals: 

Breakfast: - Greek yogurt + berries + peanut butter - tortilla + egg and cheese + salsa - congee with chia seeds + tofu and miso soup + side vegetables like pickled cucumber Lunch or dinner: -Salmon and avocado salad -pan fried porkchop with mash potatoes and spinach salad -beef stir fry with vegetable 

Now that we know the importance of a balanced diet, we can look at portion control, as we talked about it in calories deficit, I’ll have to say, if you are 155cm, and you are not pregnant or doing intense exercise, and you are eating 5 cheese burgers for a meal, that is definitely going to let you gain or stay at a heavier side weight. 

Here are some tips to portion control, you can: - use smaller plate - keep a food diary to track how much you are eating - drink more water regularly so you are always full with water - eat slowly and savor the food so you are full before you eat more - don’t eat from the container, scoop it out and eat the scooped-out portion - read food labels understand how much calories and control your portion 

Ok, this is what I gotta say today, wait for part 3 of my trilogy! 

Here are the links: 

https://www.nhs.uk/live-well/healthy-weight/managing-your-weight/understanding-calories/#:~:text=Why%20calories%20are%20important,calories%20you%20eat%20and%20drink. 

https://health.clevelandclinic.org/calorie-deficit 

https://www.sobeys.com/en/articles/30-minute-balanced-meal-ideas/ 

https://www.katelymannutrition.com/blog/creating-balanced-meals 

https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/weight/perfect-portions/top-tips-for-portion-control

Healthy Eating Trilogy Part 1

Lately I feel healthy eating really helped me reduce a bit of weight. People might feel like they want to lose weight in a night, but it’s actually better if you lose one pound or two pounds a week. And healthy eating can play a part in it.  

I just did some research, healthy eating not only help you think for clearly, it also helps with gut health, mood. 

Different height and age, healthy weight varies, you need to find a chart and see where you are at, just type in Google “Healthy weight chart”, here I have one, check if your weight is healthy: 

https://www.healthifyme.com/blog/height-weight-chart-ideal-weight-for-men-and-women/ 

Being overweight can cause heart disease, type 2 diabetes, liver disease, even cancer. Even if you don’t get these, you might still easily feel breathlessness. 

The good news is with healthy eating you already won half of the battle.  

Here is what the food does for you, 

Macronutrient: Protein, fat, carbohydrate gives you energy, and helps you to keep on living, maintain body structure and systems 

In details: Carbs: body’s primary fuel, provide energy to muscles and nervous system, some healthy source for it - Whole grain, vegetable, fruits, beans. Unhealthy source are sugary snacks, cereal, donut, soda Protein: provide structure to tissue, include organ, muscle, skin, hair, nails, bones, blood plasma, etc. Some healthy sources of protein are beans, soy product, lean meat, fish, seafood, whole grains. Unhealthy sources are processed meat Fats: Energy reserve, protection of organs. Some healthy sources are avocado, fatty fish. Unhealthy sources are packaged baked goods, fried foods 

These are some of the research examples aligns with my experiences, I still eat fried chicken sometimes, just reduce the unhealthy ones, you don’t have to completely don’t eat them. And increase healthy food.

Micronutrients: people need them as much as they need Macronutrients, with Macronutrients you can live, but if you want to be a healthy baby, you need micronutrients too. Scientifically from research, here’s what it says “produce enzymes, hormones and other substance needed for normal growth and development”, it also said lack of Micronutrient can cause “visible and dangerous health conditions”, so do eat Micronutrients! Sources of them are by just eating whole food, like instead of eating vitamin C pills, eat an orange, you can eat a pill, but don’t forget to eat the orange too, as it has all the Micronutrients. Instead of eating an Omega-3 pill, eat a fish. Whole foods can have much more elements in there, that artificial foods can never have enough 

Ok, here’s what I got to say today,  I plan to write a trilogy on it, because I’m constantly trying to lose weight, and I found out some information. 

Here are some links: 

https://www.sutterhealth.org/health/nutrition/eating-well-for-mental-health#:~:text=From%20a%20young%20age%2C%20we,improve%20concentration%20and%20attention%20span. 

https://www.who.int/health-topics/micronutrients#tab=tab_1 

https://www.mdanderson.org/publications/focused-on-health/what-are-macronutrients-.h15-1593780.html#:~:text=Carbohydrates%2C%20fat%20and%20protein%20are,Anderson%20Wellness%20Dietitian%20Lindsey%20Wohlford.